Monday, 7/11/2016

Warm up: run 800 meters, 5 rounds of Cindy.(slow pace) (5 pull ups, 10 push ups, 15 air squats)

Strength: bench press 3x10. Same weight

Accessory work: bar muscle ups or strict pull ups: 5 mins

WOD: 3 rounds for time:
12- Wall balls 30/20
15- Power cleans #185/135
21- Burpees

Post weight and time

Friday, 7/8/2016

Warm up:  Bike or Row 5 minutes
                  Stretch Lunges, bounding, high skips, duck walks

Strength:  Back Squat 5x4

WOD:  20 Minutes EMOM (Every minute on the minute)
            -Minute 1: 10/12 Calorie row
            -Minute 2: 15 Kettle Swings 35/53
            -Minute 3: 20 Ab mat sit ups
            -Minute 4: 10 Wall Balls 14/20
            Repeat

Post squat weight and rounds completed.

Wednesday, 7/6/2016

Warm Up: Run Washburn loop then 25 reps of: air squats, push up and pull ups

Strength: Bench Press: 5x3 at a heavy weight

Accessory work: pick a bar movement and work technique with a light weight for 5-10 mins

WOD: 7 rounds:
            7 burpee box jumps 24/20 inch
            28 double unders
       
post time and weight

Tuesday 7/5/2016

Warm up:  Choice

Strength:  In Wod

WOD:  "Mr. Joshua"
               5 Rounds for time of:
                -400m Run
                -30 GHD Sit ups
                -15 Deadlifts 250# - 175#

Scale weight as needed.

Post time.

Friday, 7/1/2016

Warm Up: row 1K, 30 air squats, 30 ab mat sit up, 20 pull ups

Strength: none

Accessory Work: DOUBLE UNDERS!!!

WOD: get outside and Run or Row for 30 mins. Find a pace that you can maintain for 30.


ENJOY YOUR FAMILY AND FRIENDS ON THIS LONG WEEKEND! Get outside and enjoy the weather!

Wednesday, 6/29/2016

Warm up: choice 

Strength: none

Accessory Work: 3 sets max effort of T2B

WOD: AMRAP 10 minutes

             -3 Strict Chin ups
             -5 Hand Release push ups
             -7 Ab mat sit ups
             Rest 5 minutes
             AMRAP 10 minutes
             -20 Double Unders
             -5 Burpees

Post rounds completed for each.

Tuesday, 6/28/2016

Warm Up: 2 rounds of: 15 shoulder to overhead light bar, 10 pull ups, 25 yard walking lunges..

Strength: None

Accessory Work: spend 5-10 mins working on dropping into a squat clean position with light weight.

WOD: For time:
30- Squat Cleans #155/105
30- Front Squats #155/105
Run 800 meters

No rack allowed. Must be from the ground for the entire workout.

Post weight and time

Monday, 6/27/2016

Warm Up: Choice

Strength: Strict Press 4x3

Accessory Work: accumulate 2 mins: "L" sit. rest 3:00 mins. Accumulate 1 min of an "L" sit... use rings.

WOD: For Time:
Row 2K
then complete:
75 Push Ups
75 GHD's

*Every time you break the plank during push ups, stop and complete 7 KBS (#35/55).. then start again where you stopped at until you reach 75 push ups. Then complete 75 GHD's.

This is all on a running clock.

Post weight and time.

Friday, 6/24/2016

Warm Up: 20 good Mornings, 20 GHD's, 200 meter run, 10 Pull Ups-- 3 rounds, your pace!!

Strength: Clean & Jerk  3,3,3,1,1,1  end with a 90% of your 1RM

Accessory Work: Handstands ME x3  rest as needed. If you cannot do handstands, complete wall walks.

WOD: 6 Rounds for Time:
    - Run 200m
   - 10 Snatches #75/45
   - 10 Overhead Squats #75/45

Post Time and weight

Wednesday, 6/22/2016

Warm Up: Your Choice!!

Strength: Rest...

Accessory Work: work on squat Cleans.  Light weight where you can get under the bar quick. Work on get in a good position at the bottom of the clean.

WOD: For Time:
 -150 Push Ups
Every time you break plank, perform 20 Double Unders

Once you complete ALL push ups...

Complete 50 Knees to elbows
Every time you come off the bar, perform 5 Burpees

Post Time. Post how many breaks for each movement.

Tuesday, 6/21/16

Warm Up: Run Washburn Loop

Strength: 5x3 Front Squat @75-80%

Accessory Work: Muscle Up progressions

WOD: For Time:
    60-40-20  Row
  120-80-40 Air Squats

Row 60 cals, 120 Squats, 40 cals, 80 Squats etc...

Post weight and time

Monday, 6/20/2016

Warm up: row 750 meters, 50 steps(total) walking lunge, 20 kettles( light weight) 2 rounds

Strength: Push press:5x3 @70%

Accessory work: 5 mins of Ab Work

Wod: Kelly

5 rounds for time of:
Run 400 meters
30 box jumps, 24/20 
30 wall-ball shots, 20/14

Wednesday, 6/15/2016

Warm Up: Row 1000m, 10 Pull ups, 20 K2E, 10 good mornings w/ bar

Strength: Rest

Accessory Work: Snatch Pulls

WOD: For Time:
Run 800 meters
30- GHD
10- Back Squats
30- GHD
Run 800 meters

** Back Squat weight is 80% of your one rep max

Post weight and time

Tuesday, 6/14/2016

Sorry, I suck and spaced posting a WOD for Monday!!

Warm Up: Row for 5 mins

Strength: EMOM-as long as possible  5 strict pull ups.

Accessory Work: 50 Ab Mat Sit Ups

WOD: For Time
120-100-80-60-40 Double Unders
 10---8---6---4---2  Cleans   205/135

complete 120 Double Unders, 10 cleans, 100 double unders, 8 cleans...etc


Post rounds completed of strict pull ups and time of WOD

Friday, 6/10/2016

Warm up: Row 2k

Strength: Deadlift 3x3...HEAVY

Accessory Work: Muscle Ups

WOD: "Karen"
     -150 Wall Balls

Post time

Wednesday, 6/8/2016

Warm Up: 5 Rounds of Cindy (5 pull ups, 10 push ups, 15 air squats)

Strength: Power Cleans 5x3 @65-80%

Accessory Work: 50 GHD's

WOD: "Triple 1's"
  Row 1000m
 100 Double Unders
  Run 1000m

post Time

ADVOCARE SPARK PARTY

THURSDAY 6:00pm at Crossfit APE

Hosted by Jantz and Christine Kahl

Join us for some Spark @ 6:00pm
& Informational Meeting @ 6:15-7:00pm

Special Guest Jen Charlton from Medford
FREE Samples & Drawing.

Message Jantz or Christine with any questions.

Event will also be shared on Gym's facebook page.

Tuesday, 6/7/2016

Warm Up: Choice

Strength: Front Squats  3x5 @70%

Accessory Work: Snatch Pulls light weight

WOD: AMRAP 7 MINUTES OF:

      BURPEES 

             

Post reps you completed on board

Monday, 6/6/2016

Warm Up: Run 1 mile

Strength: Back Squats  3x10

Accessory Work: 5 mins Double Unders

WOD: For Time
100- Row for Calories
75- Push Press #95/65
50- Toes 2 Bar
25- Thrusters #95/65

Post Time

Friday, 6/3/2016

Warm Up: Run 800, 20 push ups, 20 Air Squats, 20 thrusters(#45/35). Not fast

Strength: Rest

Accessory Work: Pistol work

WOD: Benchmark WOD  "Linda"
      Complete for Time
10-9-8-7-6-5-4-3-2-1
Deadlift @1.5 bodyweight
Bench Press @ bodyweight
Cleans @ .75 bodyweight

Example: 10 Deadlift, 10 Bench, 10 Cleans, 9 Deadlift,9 Bench, 9 Cleans, 8 etc

Post weights and time

Thursday, 6/2/2016

rest day

Wednesday, 6/1/2016

Warm Up: choice.

Strength: 5x3 front squat. Same weight

Accessory Work: 3x15 T2B

WOD: for time
-Run 800
-2 rounds of:
20- deadlifts 225/155
20 - Ball slams 40/30
Then
-Run 400

Post time and weight

Tuesday, 5/31/2016

Warm Up: Choice

Strength: Rest

Accessory Work: Hand Stand Push Ups

WOD: 4 Rounds for time
      5- Thrusters  #95/65
    10- Wall Balls  #30/20
    15- Kettles  #53/35
    20- Cal on Row

Post Time

Monday, 5/30/2016

Happy Memorial Day!!


WOD: HERO WOD

            "MURPH"

Friday, 5/27/2016

Happy Memorial Day Weekend!! Thank you to all you have served and still currently serving our fine country!! With that said, We are going to program "Murph" today and on Monday. Pick which date you would like to do it on. Run or Row a 10K, if you decide not to do Murph and one of the days. Stay Safe over the weekend. 

Warm Up: Choice

Strength: None

Accessory Work: None

WOD: "Murph" 

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run 

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a   twenty pound vest or body armor, wear it.

LT. Michael P. Murphy

United States Navy (SEAL)
May 7, 1976 – June 28, 2005

LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.

LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. 

Thursday, 5/26/2016

Rest Day.

Wednesday, 5/25/2016

Warm up: run Washburn Loop

Strength: Front squats 2x3 @ 65%, 3x3 @ 75-80%

Accessory work: snatch positioning

WOD: 6 rounds wash for time
           Run 200 meters
           2- rope climbs
Rest 1 minute between rounds

Post times of rounds .

Tuesday, 5/24/2016

Warm Up: 100 calorie row, 30 GHD, 30 air squats

Strength: 3x2(70%) 3x2 (80%) Deadlift

Accessory Work: Choice

WOD: 20 min amrap

Odd minutes: 15 Wall Balls #20/14

Even minutes: 12 Burpees 

Rest reminding time of each minute 

Post completed mins 

Monday, 5/23/2016

Warm Up: 2 rounds: Run 400, 15 Push Ups, 25 feet Inch worms, 15 Air Squats

Strength: 65% 3x5 Push Press

Accessory Work: 2x15 Toes to Bar.. try to go unbroken.

WOD: For Time:
         30- Kettles  #70/55
         30- Bench   #135/75
         50- Double Unders
         20- Kettles  #70/55
         20- Bench   #135/75
         50- Double Unders
         10- Kettles  #70/55
         10- Bench   #135/75
         50- Double Unders
         30- Hand Release Push Ups

Post weight and time on board!!

Friday, 5/20/2016

Iron owl challenge starts today!!  Gym will be closed from 4:00 pm-7:30pm for Crossfit events pertaining to the Iron Owl. Come down and check it out and cheer for the participants.

Warm Up: choice

Strength: Front Squats 10x3

Accessory Work: Muscle up progressions

WOD:
    3 rounds for time
    10- thrusters #135/95
    10- box jumps 30/24"
Rest 2 mins
    -500m Row
    -50 Pull Ups

Post both times and weight
        -

Thursday, 5/19/2016

Rest Day

Wednesday, 5/18/2016

Warm up: dynamic

strength: 5x5. Bench press

Accessory Wod: Work on bar muscle ups. If you can't get bar MU's, work on sets of chest to bar. 10 mins of work.

WOD: Time Trail:
       -Run 3 miles
This should be max effort.

Post time on board.
Route: from gym run out to the train bridge on the OC&E trail( just east of Summer's lane) and back to the gym.   We will see this wod again before summer is over!

Tuesday, 5/17/2016

Warm Up:2 Rounds of: 15 Good Mornings(Demo-Good Mornings), 25 Feet of Inch Worms, 15 Air Squats, 10 Push Ups.

Strength: In WOD

Accessory Work: 10 minutes of a weakness movement.

WOD: For Time:

           50- Deadlifts #185/275
           50- Bar facing Burpees

You must jump with both feet. No stepping, Hopping etc over the bar. Face the bar on every single burpee!!

Weight should be heavy, if you need to scale.

Post Weight and time.

Monday, 5/16/16

Warm up: choice 

Strength: shoulder press 5x3

Accessory work: hold an "L" sit for 1 min. Rest 1 min. Then again for a second set of 1 min. Accumulating to 1 min.

WOD: 3 rounds for time
          Row 1000m
          10- front squats at 75% body weight
          30- GHD's
Post time and weight 

Friday, 5/13/16

Warm Up: Choice

Strength: Rest

Accessory Work: Hand stand something (Walk, push ups, hold, wall walks) 10 mins.

WOD: "Angie"
       Complete for Time:
   100- Pull Ups
   100- Push Ups
   100- Sit Up (ab mat)
   100- Air Squats

YOU MUST COMPLETE EACH MOVEMENT BEFORE GOING ONTO THE NEXT MOVEMENT!! YOU CANNOT  BREAK THE MOVEMENTS UP INTO ROUNDS.

Post Time!
   

Wednesday, 5/11/2016

Warm up: choice

strength: 3x5 back squat

Accessory work: 30 T2B

Wod: Complete for time
       Run-400 meters
       Ride 60 Cals
       Run 400 meters
       Ride 40 Cals
       Run 400 meters
       Ride 20 Cals
     
Post weight and time

Tuesday, 5/10/16

Warm Up: Run 1 mile, 3 rounds of Cindy

Strength: 5x3 Strict Press

Accessory Work: 3 max sets of strict Pull Ups

WOD: For time:
 -Run 800 meters
 -50 Burpees
 -50 Kettles #35/53

Post weight and time

Monday, 5/9/2016

Warm up:  Dynamic

Strength:  Front Squat 5-5-3-3-3-1-1 Increase weight each set

Accessory:  10-15 minutes Split Jerk Balance,  Use light weight

WOD:  AMRAP 13 minutes
            -15 Front Rack Lunges 75#/45#
            -20 Ab Mat Sit ups
            -25 Double Unders

Post Front Squat Weight and rounds completed.

Friday, 5/6/2016

Warm Up: 25 feet of inch worms, 15 ab mat sit ups, 25 cals-assault bike

Strength: In Wod

Accessory Work: Pistol work

WOD: For time:
          42- Wall Balls
          21-Bench Press #95/155
          30- Wal Balls
          15- Bench Press #95/155
          18- Wall Balls
           9- Bench Press #95/155

Post Time and enjoy the weekend.

Thursday, 5/5/2016

REST  DAY

Wednesday, 5/4/2016

Warm Up: 5 Rounds of Cindy (5-pull ups,10 push ups, 15 Air Squats)

Strength: Back Squat 5-5-5-5

Accessory Work: Pick a weakness, practice for 10 mins

WOD: WOD:  For Time:
            10-9-8-7-6-5-4-3-2-1
            -Kettle Swings 70#/55#
            1-2-3-4-5-6-7-8-9-10
            -Box Jumps 24"/20"
       
  First set is 10 kettle swings and 1 box jump, then 9 kettle swings and 2 box jumps and so on.

Post squat weight for each set and time for wod.

Tuesday, 5/3/2016

Warm Up: Choice

Strength: Rest

Accessory work: Take 10-15 of just stretching where you are tight. relax and open up.

WOD: Complete as much as possible. 20 MIN CAP
T2B---Assault Bike-Cals
15----2                                                              

14----4          
13----6
12----8
11---10
10---12
9----14
8----16
7----18
6----20
5----22
4----24
3----26
2----28
1----30
Example: 15 T2B then 2 cal-bike, 14 T2B then 4 cal-bike, 13 T2B then 6 cal-bike....etc
There is a 20 min cap on this WOD. Get as far as you can in 20 Minutes!!!

Post Round and reps completed on board. Example: 6 T2B + 12 of 20 cal

GoOd LuCK!!

Monday, 5/2/2016

Warm Up: Run 600 meters, 10 push ups, 20 air squats, Run 400 meter, 15 push ups, 25 air squats, Run 200 meters, 20 push ups, 30 air squats. The pace should be where you can hold a conversion a friend.

Strength: Deadlift: 5-5-5

Accessory Work: 50 reps- your choice GHD or ab mats

WOD: AMRAP 10 Minutes of:
        -50 Double Unders
        -10 Back Squats #135/95

If you can't not put together double unders, this is the time to work the skill.

If you scale the double under, scale as still working the DU but cut yourself off at 45 seconds per round.

Post rounds/reps completed and weight

     

Charity Guns & Hoses Basketball Game

Come out and watch some basketball as your local firefighters and law enforcement officers go head to head. The game is being held at Triad High School at 7pm, April 30th (Saturday)

Friday, 4/29/2016

Warm Up: Choice

Strength: 3x3 strict Press

Accessory Work: 20 ab mat sit ups, 20 GHD, 20 T2B

WOD: Death By 10 Meters 

With a continuously running clock: row 10 meters the first minute, row 20 meters the 2nd minute, 30 meters at the 3rd minute…. continue until you cannot complete the distance within the minute.

Thursday, 4/28/2016

rest day

Wednesday, 4/27/2016

Warm Up: Run 1 mile, 30 Ab Mats, 20 Kettle swings( light weight)

Strength: None

Accessory Work: 2 sets max reps toes to bar

WOD: "Christine"
          3 Rounds for time
         Row 500 Meters
         12- Deadlift @body weight
         21-Box Jumps #20/24

Post Time and weight used on DL

Tuesday, 4/25/2016

Warm Up: Choice

Strength: Bench Press 5x3

Accessory Work: Overhead squat positioning

WOD: For Time:
21-18-15-12-9-6-3
Ring Dips
Overhead Squats #65/115

Post Time and weight

Monday, 4/25/2016

Warm Up: Ride or row 100 cals, 25 feet of inch worms, 15 push ups, 10 thrusters #35/45

Strength: Rest

Accessory work: 25 Ab Mats, 25 T2B, 25 Back Ext.

WOD: Fun Ladder in 12 minutes or when you finish
10- Squat Cleans #95/135
15- Burpees
8 - Squat Cleans #105/155
15- Burpees
6 - Squat Cleans #125/185
15- Burpees
4 -Squat Cleans #145/205
15-Burpees
2 - Squat Cleans #165/225

If scaling remember your last set of 2 cleans should be hard. For whatever weight you start with on set 10 increase by 20 pounds each set of cleans. only increase third round with 15 pounds.

TIME CAP OF 12:00 minutes

Post time and ending weight.

Friday, 4/22/2016

Warm Up: Row 1000m, 25 air squats, 15 kettles (#32) and 10 push ups

Strength: Back Squat 2x20 (the weight should be enough to make the last 5 reps hard.)

Accessory Work: 50 ab mat sit ups

WOD: For Time
   50-Pull Ups
   50-Burpees
   50-GHD's
   50-Box Jumps 20/24
   50-Cal on Assault Bike

Post weight and Time

Thursday, 4/21/2016

REST DAY!!

Wednesday, 4/20/16

Warm Up: Choice

Strength: Deadlift 5x3. @90%. Warm up sets does not count as 1 or 2 sets of your working sets of 3.

Accessory Work: None. If you choose a movement, spend no more than 10 minutes of skill work.

WOD: Complete:
          -Run 1 mile.(this should be as fast as you can go.)
          -Rest half the time it took you to complete your mile run. Then complete for Time
          -50 Toes to Bar.

Post time of mile and time it took to complete T2B.

         

Tuesday, 4/19/2016

Warm Up:3 rounds: Run 200, 5 strict pull ups, 25 feet inchworms

Strength: Rest

Accessory Work: Pistols squats 10 mins.

WOD: For Time

50- Pull Ups
50-Push Ups
75-Ab Mat Sit Up
100- Double Unders
1:00 minute ME calls on Assault bike.

Post overall time and and calls completed. There is no rest from Double Unders into the Assault bike. NO SINGLES!! work skill to at least 50 double unders.

Monday, 4/18/2016

Warm Up: 2 Rounds Ride Assault bike for 3 minutes, 30 GHD's, Row 3 minutes

Strength: 3-3-3-1-1-1 Overhead Squat.

Accessory Work: 10 minutes of Muscle Ups skill/drill.

WOD: 3 rounds of

Run 600m.
Rest time it took to run 600
Run 400m
Rest time it took to run 400
Run 200m
Rest 4 mins then restart runs at 600m.

Post times on board.

Friday, 4/15/2016

Warm up: choice

Strength: 3x3 back squat. 3x2 back squat. Sets of two should be heavier than your set of 3's.

Accessory work: accumulate up to 2:00 mins of a handstand hold using a wall.

WOD: 3 rounds of:
20- row for calories
30- double unders
40- air squats

Post time

Wednesday, 4/13/2016

Warm Up: 3 Rounds: 15 Air Squats, 25 feet of inch worms (Click here for demo) 10 Back extensions( nice and slow to get blood flowing through hamstrings)

Strength: Bench Press 3x5  70-75%

Accessory Work: 50-Ab Mat Sit Ups

WOD: "Helen"
3 Rounds For Time

-Run 400 meters
21- Kettles #35/53
12- Pull Ups

*Post Time. This is a Benchmark Workout. If you want your name on the record board, a trainer must be present and judging your movements. GOOD LUCK!

Tuesday, 4/12/2016

Warm Up: Choice

Strength: In Wod

Accessory Work: 4 sets of Max Effort of Toes to Bar (rest 1-2 minutes between) Work 5-10 minutes of jerk movement.

WOD:
Deadlift- 3-3-3-1-1-1 Go for a max if you're feeling good. At least attempt to be within 10 pounds           of PR

Rest as needed

Clean & Jerk- 3-3-3-1-1-1 Go for a max if you're feeling good. At least attempt to be within 10 pounds  of PR

Post heaviest weight for both movements.

Monday, 4/11/2016

Warm Up:  2 rounds: Assault Bike x20, Pull Ups x7,  Push Ups x10

Strength: Front Squat 10x3  HEAVY then
               3x20 GHD's rest 1:00 min between

Accessory: 3 sets of max reps of HSPU

WOD: Complete for max reps:

5 Mins of: Max calories on Row
Rest 30 Seconds for transition

4 Mins of: Max Kettles #35/53
Rest 30 Seconds for transition

3 Mins of: Max Wall Balls #14/20
Rest 30 Seconds for transition

2 Mins of: Air Squats
Rest 30 Seconds for transition

1 Min of: Max Double Unders
(NO SINGLES) it's only a minute

Post reps for each movement

Friday, 4/8/2016

Warm Up:3 rounds of: 5 strict pull ups, 10 ab mats, 15 Air squats...

Strength: Complex of: 5 sets, 1 Squat Clean, 1 Front Squat, 1 Jerk = equals on set. Try to add weight on last set for Max Effort.

Accessory Work: Muscle Up work. Spend no more than 15 minutes of skill. Work some drills. Muscle Up Progression

WOD: Complete for Time:

           - Row 1000 meters
           - Run 800 meters
           - 60  Double Unders
           - 40  Goblet Squats (Demo)
           - 20  Burpees
           - 10  Handstand Push Ups
** sub HSPU for 30 push ups.

Post Time!!  Enjoy the Sun
       

Thursday, 4/7/2016

REST DAY

Wednesday, 4/6/2016

Warm Up: 3 rounds: 15 Back Ext, 15 Ab Mat Sit Ups, 15 Push Press 45/35, 15 cal Row

Strength: 5x3 Bench Press. Same weight. Try and bump the weight up on last set. GO HEAVY!!

Accessory Work: 3 Sets of: 60 seconds handstand holds against the wall. Accumulative time to 60 sec if you need to break.

WOD: For Time:

 -50 Ball Slams #25/40
 - 100 Meter Farmers Carry #53/70
 -30 Ball Slams #25/40
 - 100 Meter Farmers Carry #53/70
-10 Ball Slams #25/40
 - 100 Meter Farmers Carry #53/70
**DO NOT DROP THE KETTLES ON THE PAVEMENT** SET THEM DOWN GENTLY PLEASE!!

Post Time on Board

Tuesday, 4/5/2016

Warm Up: choice

Strength: 5x5 Deadlift at 75%. Use same weight.

WOD:  3 rounds each for time.
         
            Run 800 meters

           Rest 5 minutes between each run.

Post Times on board.

Monday, 4/3/2016

Warm Up: Row 1500 meters then stretch

Strength: Back Squat  10(sets) by 3(reps) at 75% of your 1 rep (rest no more than 3 minutes between sets)  then 3x20 of GHD's after you complete all sets of squats.

WOD: 3 Rounds for Time
          - 25 Wall Balls #20/14
          - 25 Power Snatches #75/45

If you don't feel comfortable substitute Snatches for Clean and Jerks(#135/95)

Post Time

Friday, 4/1/2016

Warm Up: Run 1 mile  :)

Strength: Rest

WOD: For Time:
         -500 Burpees
  Just Kidding, APRIL FOOLS!!

  WOD: "Honey Badger"
       
          7 Rounds for Time:
         -10 Deadlift  #225/155
         -12 Toes to Bar
         - Run 200 meters

Post Time
         
   
         

Thursday, 3/31/2016

REST DAY!!  Enjoy the Sun!

Wednesday, 3/30/2016

Warm Up: 2 Rounds of 20 Cals on the assault bike, 20 GHD's

Strength: 5 sets of a 3 position squat clean. (Floor, knee, hip) Add weight each sets Click here for demonstration of movement

WOD: For Time:
          100-80-60-40-20
          - Double Unders
          - Air Squats

* DO NOT DO SINGLES!! If you can't do DU's,  change double under numbers to 40,35,30,25,20 keeping air squats the same. It's time to work on your weaknesses!! practice practice practice

Post weight and time on board

Tuesday, 3/29/2016

Warm up: row 1000m then warm up program from crossover symmetry( follow the little board hanging on the rack) open up shoulders and hips

Strength: spend 15 mins working overhead squat positioning. Ask trainers for guidance if you have questions.

WOD: For time complete 6 rounds
            12- Overhead Squats #65/95
            15- Pull Ups
*20 minute time cap

If you cannot perform an OH Squat or do not feel comfortable with the movement, substitute front squats for OH Squat #95/135.

Post time or completed reps on board. Don't be scared to ask for help

Monday, 3/28/2016

Warm Up: choice

Strength: 5x5 Back Squat  same weight.

WOD: This Wod is going to be for a bench mark down the road.
             MAX CALORIES ON THE ASSAULT BIKE FOR 10 minutes.
       
Post weight and calories completed.    Remember to go heavy on squats and max effort for calories!!

Wednesday 3/23/16

Warm Up: choice

Strength: 3x10 Push Press. 

WOD: 10 rounds

       Sprint on the rower 150 meters AS FAST AS YOU CAN!!

         Rest 90 seconds between rounds 

Post time for rounds. 

Tuesday, 3/22/2016

Warm Up: choice 

Strength: none

WOD: For Time

10-9-8-7-6-5-4-3-2-1

Power Clean #95/135

Box Jumps 24/30"

10 Power clean, 10 box jumps, 9 Power clean, 9 box jump etc...

Post time and weight/ height used on the board 

Monday, 3/21/2016

Redo 16.4 if you decide too

Warm Up: Choice

Strength: None

WOD: 3 Rounds for Time

       Row 600 meters
      -10 Bench Press Body Weight
      -10 Back Squats 155/225

*This is meant to be heavy. STOP WORRYING ABOUT YOUR TIME. If you need to break sets then break but go outside your comfort zone.  Stop cheating yourself for time.

Post time and weight.
     
         
         

Wednesday, 3/16/2016

Warm Up: Run 800 meters then 2 rounds of 25 air squats, 25 push ups

Strength: Every 2 mins for 12:00 minutes
               complex of 1-power clean +1-push jerk + 1 squat clean. Start at approximately 60% of 1 rep      max. build weight up as you move through sets.

WOD: 4 sets of:
          Run 400 meters
          15- burpees
Rest 2:00 between rounds

Post weight and individual times per round
       
   

Tuesday, 3/15/2016

Warm Up: Choice

Strength: 3x5 back Squats. Same weight on all sets 90%.

WOD: For Time

            -60 Wall Balls #20/14
           - 40 toes to bar
           -150 Double Unders

post time and weight of squats

Monday, 3/14/2016

Re-do OPEN 16.3

or

Warm up:  Dynamic

Strength:  None

WOD:  For time
              -Row 100 calories
              -50 GHD Sit ups
              -Ride 100 calories Assault bike

Post open score or wod time.

Friday, 3/11/2016

OPEN Workout 16.3

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups 

Men use 75 lb.
Women use 55 lb.

Post rounds/reps completed to comments and/or submit your score as part of the 2016 Reebok CrossFit Games Open.

Check the website for full rules and scale options.

Wednesday, 3/9/2016

Warm up:  Choice

Strength:  IN WOD

WOD:  Every minute on the minute (EMOM) for 30 minutes
             Minute 1: 5 Dead Lifts
             Minute 2: 3 Power Cleans
             Minute 3: 10 Ab Mat Sit ups

            You will do 5 dead lifts on minutes 1-4-7-10-13-16-19-22-25-28
            You will do 3 power cleans on minutes 2-5-8-11-14-17-20-25-29
            You will do 10 ab mat sit ups on minutes 3-6-9-12-15-18-21-24-27-30

            Use the same weight for dead lift and power cleans.

            Try to use a heavy power clean weight that will also be a moderate dead lift weight.

Post weight used and rounds completed.

Tuesday, 3/8/2017

Warm up:  Dynamic

Strength:  None

WOD:  5 Rounds EACH for time:
             -Row 500m
             -25 Air Squats
             -15 Kettle Swings 55# / 35#
             -5 Burpees
             Rest 4 minutes between each round.

Post time for EACH round.

Monday, 3/7/2016

Re Do 16.2.  Or if you do not want to Re Do the wod, do your choice of wod.

Workout 16.2

Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes. 

*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb. 

Post rounds/reps completed to comments and/or submit your score as part of the 2016 Reebok CrossFit Games Open .

Wednesday, 3/2/2016

Warm Up: Choice

Strength: None

WOD: For Time
          40- Row for Cal
          21- Toes to Bar
          30- Row for Cal
          15- Toes to Bar
          20- Row for Cal
           9- Toes to Bar

Post time on board.

Tuesday, 3/1/2016

Warm up:  Choice

Strength:  In wod

WOD:  For time:
            -100 Reps Bench Press 135# / 85#
             Every time you rack the weight:
             -10 Calories on assault bike.

Post Time, and # of calories

Monday, 2/29/2016

If you did not complete the open wod on Friday get it done!
or
Redo OPEN 16.1

If you are choosing not to redo 16.1 then:

Warm up:  Choice

Strength:  Front Squat 3 sets 5 reps All work sets at same weight

WOD:  AMRAP 7 minutes
            -5 Toes to Bar
            -7 Box Jumps 24"/20"
            -10 Air Squats

Post 16.1 Score
or
Front Squat weight and rounds completed.

Friday, 2/26/2016

TIME FOR THE OPEN!!!!!!!!!!!!!!!!!!!

Warm up:  Choice

WOD:  OPEN WOD 16.1

Workout 16.1.

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups 

Men lunge 95 lb.
Women lunge 65 lb. 

Post rounds completed to comments and/or register and submit your score as part of the 2016 Reebok CrossFit Games Open.

IF you are registered for the open then you MUST BE JUDGED by someone who has passed the judges course!  

See full details and rules for this wod at the gym or online.  

See scaled details online as well!

Post your score to the board and if you are registered post online!

Thursday, 2/25/2016

REST DAY!

Wednesday, 2/24/2016

Warm up:  Assault bike 5 minutes
                  Then
                   3 rounds at a warm up pace
                    -5 Pull ups
                    -10 Push ups
                    -15 air squats

Strength:  Find a 1 rep max POWER CLEAN
               
WOD:  4 Rounds
             -25 Calorie Row
             -12 Hang Power Cleans 115# / 75# (Except for Cally you go 135#)

Post Power Clean weight and time.

Tuesday, 2/23/2016

Warm up:  Choice

Strength:  None

WOD:  3 Rounds for time:
             -20 Wall Balls 30# / 20#
             -15 Pull ups
             -20 Ab mat sit ups
             -30 Wall Balls 20# / 14#
             -15 Pull ups
             -20 Ab mat sit ups

Note*** 20 wall balls are heavier weight than the 30 wall balls!


Post time

Monday, 2/22/2016

Warm up:  Dynamic

Strength:  Rest

WOD:  10 Rounds for time:
             -30 Double Unders
             -10 Kettle Swings 55# / 35#
             -10 Burpees

Post time.

Friday, 2/19/2016

Warm up: Dynamic

Strength:  None

WOD:  For time:
            -50 Calorie Row
            -40 Wall Balls 30# / 20#
            -30 Burpee Box Jump overs
           
            -40 Calorie Row
            -30 Wall Balls
            -20 Burpee Box Jump overs

            -30 Calorie Row
            -20 Wall Balls
            -10 Burpee Box Jump Overs

Post time.

Thursday, 2/18/2016

Rest day!!

Wednesday, 2/17/2016

Warm up:  Choice

Strength:  IN WOD

WOD:  Complete 5 rounds:
              -Bench Press Max Reps Unbroken  80% Bodyweight
              Rest 1 minute
              -40 Double Unders
              Rest 1 minute
             -Max Rep Chin ups
              Rest 1 minute

Post reps of both bench and chin ups for each round.

Tuesday, 2/16/2016

Warm up:  Dynamic

Strength:  Press 5x3 all work sets at same weight

WOD:  For time:
             -200 Kettle Swings 55# / 35#

Post press weight and time.

Monday 2/15/2016

Warm Up: Choice

Strength: Rest

WOD: For Time
              42-30-18
          Wall Balls #20/14
          Toes to Bar

Friday 2/12/2016

Warm Up: run 800 meter and stretch

Strength: Rest

WOD: MORE BURPEES!!!!!!!  Just Kidding

For Time:
30- Back Squats  #185/135
50- Cals on the Assault Bike

ENJOY  Post weight and Time

Thursday, 2/11/2016

Rest Day

Wednesday, 2/10/2016

Warm up:  Choice

Strength:  In WOD

WOD:  For time
             10-9-8-7-6-5-4-3-2-1
             -Bench Press 75% body weight
             -Burpees
         
             Rest 3 minutes

             1-2-3-4-5-6-7-8-9-10
             -Bar Dips
             -Knees to Elbows

Post time for each part.

Tuesday, 2/9/2016

Warm up:  Choice

Strength:  None

WOD: HERO WOD "SISSON"
            AMRAP 20 Minutes:
            -1 Rope Climb
            -5 Burpees
            -200m Run

Post rounds completed.



U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

Monday, 2/8/2016

Warm up:  Dynamic

Strength:  Squat Cleans 5-5-3-3-1-1
                 Increase weight each set

WOD:  For time:
            -Row 500m
            -50 GHD Sit ups
            -Row 1000m
            -30 GHD Sit ups
            -Row 2000m
            -20 GHD Sit ups

Post squat clean weight and time.

Friday, 2/5/2016

:  

Warm up:  Dynamic

Strength:  None

WOD:  For time:
             -Double Unders 100-80-60-40-20
             -Burpees              50-40-30-20-10
             -Pull ups              25-20-15-10-5

So 1st round is 100 dus, 50 Burpees, 25 pull ups.  Then 80 dus 40 burpees and 20 pull ups.

Post time. And Thank Ruben for this one!!
           

Thursday, 2/4/2016

REST DAY!!!!  DO SOME LOUNGING!

Wednesday, 2/3/2016

Warm up:  Dynamic

Strength:  In WOD

WOD:  EMOM (Every minute on the minute) for as long as possible
             -3 Power Cleans
             -3 Front Squats

Choose a weight that you think you can get at least 10 rounds.  If you cannot get to 10 minutes, drop the weight and finish up to 10 rounds.

Post weight used and # of rounds completed.

Tuesday, 2/2/2016

"Terrible Tuesday"
 

Warm up:  Choice

Strength:  None

WOD:  For time:
            -50 Burpees
            -50 Calorie Row
            -50 Burpees

Keep track of time for each part as well as total time.

Post time for each part with total.